Alternating Dumbbell Curls Exercise: For Bigger Biceps Quickly

Man Performing Alternating Dumbbell Curls

Alternating Dumbbell Curls are a genuinely an excellent weight lifting exercise to train your biceps. Are you searching for an outstanding tutorial to develop you form and want to get stronger Biceps quickly? You’ll want to use this how-to tutorial, it will help you to develop great form and avoid costly mistakes.

Alternating Dumbbell Curls Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Alternating Dumbbell Curls Instructions

  • Start off by picking up your dumbbells arms hanging by your side.
  • Curl one arm up rotating your palm towards your shoulder.
  • Lower your arm back down to your side.
  • Continue and repeat with your other arm for one complete rep, then alternate each arm for your required total reps.

Video Tutorial

How To: Alternating Dumbbell Curl

Alternating Dumbbell Curls Muscles

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the alternating dumbbell curls exercise highlighted in red and the rest in blue.

Benefits of Alternating Dumbbell Curls

Alternating Dumbbell Curls are an effective exercise for strengthening the biceps brachii muscles. The alternating motion of the exercise works both arms independently, helping to balance any muscle imbalances between the left and right arms. The exercise also helps to promote muscular endurance, as well as strength, allowing the biceps to perform more repetitions before fatiguing. As a result, the biceps brachii muscles become better conditioned and can handle more intense workouts in the future. Finally, Alternating Dumbbell Curls help to increase flexibility in the elbow joints, which can improve overall movement and performance in other activities.

Tips for Performing Alternating Dumbbell Curls

For you to get the ideal strength gains, you should always use these basic tips. Similarly, whenever you need to thwart the probability of injuries, you will want to stick with these tips.

  • Always Use Complete Range of Flexion. By using total range of motion you can ensure that you work your entire muscle and that you preserve your flexibility.
  • Breathe In When You Extend Your Muscle Tissues And Exhale When You Flex Your Muscles. Breathing is one of the most important things you do when you exercise. Keeping a good rhythm when you breath not only keeps your muscles oxygenated but more importantly your brain.
  • Use A Partner to Push Your Body Beyond Failing. You will only get so far on your own, partner can push you and support you to continue further than where you go by yourself. In turn you will definitely work your muscles more with a good partner and afterward your muscle tissue can build heal bigger by way of recovery.
  • Always Keep a Training Journal. You should certainly keep a journal of every single weight you lift, and set and rep that you do. If you are really good you will also note your rest intervals. There are a great deal of good apps to use to record your workout, or you could simply use a little notebook. When you track what you did previously you can push yourself to get better, if you don’t you may find yourself regressing

Benefits and Tips Video

The ONLY Way You Should Be Doing Dumbbell Bicep Curls!

Frequent Mistakes To Avoid

You need to keep away from these fairly typical issues to have good form and build muscle. Furthermore, when you stay away from these problems you will reduce the possibility of having an injury.

  • You’ll Do Better To Not Dismiss Your Pain. Tender muscle tissue and pain from injuries are not necessarily always the same. Once you feel agony when you are working out you should certainly stop, or you could simply just make the injury more serious.
  • Stop Trying To Neglect Recovery Times. Overtraining may in fact make you weakened rather than stronger.
  • You’ll Do Better To Not Conduct The Exact Same Exercises Each Occasion. Any time you complete the exact exercise every workout ones muscular tissues is likely to be trained to perform that singular exercise effectively, but you will peak a lot quicker.

Variations and Complementary Exercises

There are several variations, complementary, or alternative exercises that you can use to target the same muscles as Alternating Dumbbell Curls. Below is a list of exercises that you can use to supplement or replace the exercise.

Graphic image of Alternating Dumbbell Hammer Curl.

Alternating Dumbbell Hammer Curl: Alternating Dumbbell Hammer Curl is a great complementary or alternative exercise to Alternating Dumbbell Curls. This exercise targets the same muscle groups as Alternating Dumbbell Curls but with a different angle of pull. It also works on stabilizing the muscles and helps to build strength in the wrists and forearms. The hammer grip position also helps to work the brachioradialis muscle, which is often neglected when doing other bicep exercises. This exercise can be performed in a seated or standing position and it is important to keep the elbows close to your body throughout the movement.

Graphic image of Alternating Dumbbell Hammer Preacher Curl.

Alternating Dumbbell Hammer Preacher Curl: The Alternating Dumbbell Hammer Preacher Curl is a great complementary or alternative exercise to the Alternating Dumbbell Curl. It is performed in the same manner as the Alternating Dumbbell Curl, except the hands are held in a neutral grip, and the elbows are positioned on a preacher bench. This exercise helps to increase elbow stability, which is important for the development of the biceps. By using the preacher bench, it also allows for a longer range of motion, allowing you to work the biceps more effectively. The Hammer Preacher Curl also helps to improve grip strength, as the neutral grip forces you to use your hands and forearms to stabilise the weight.

Graphic image of Alternating Dumbbell Preacher Curl.

Alternating Dumbbell Preacher Curl: Alternating Dumbbell Preacher Curl is an excellent complement to Alternating Dumbbell Curl. This exercise emphasizes the peak contraction of the biceps, which is necessary for developing strength and size. The preacher bench helps to stabilize the arms while performing the exercise, allowing a greater range of motion. The preacher bench also helps to reduce any chance of injury by decreasing the amount of momentum needed to lift the weights. This exercise can be used as an alternative or complementary exercise to Alternating Dumbbell Curl, depending on your individual goals.

Check Out These Top Dumbbell Exercises

Graphic image of Alternating Resistance Band Curl.

Alternating Resistance Band Curl: Alternating Resistance Band Curl is an effective alternative to the Alternating Dumbbell Curl. This exercise works the biceps in a similar way, but allows for greater control of the movement and more resistance. The exercise is performed by anchoring a resistance band to a secure object, such as a pole or wall. While standing, hold the band in each hand at shoulder level, with elbows tucked close to your sides. While keeping your elbows stationary, curl one arm up towards your shoulder, then slowly lower it back down. Repeat on the other side and continue alternating arms until you reach the desired number of repetitions. This exercise helps to increase muscular endurance while still targeting the biceps.

Graphic image of Band One Arm High Curl.

Band One Arm High Curl: Band One Arm High Curl is a great alternative or complementary exercise to Alternating Dumbbell Curls. It is an excellent exercise to target the biceps while also engaging the shoulder and core muscles. The band allows for a more dynamic range of motion, allowing the lifter to move the arm in a more natural arc. The tension provided by the band also helps to increase the time under tension, making this exercise a great choice for building strength and size.

Graphic image of Barbell Drag Curl.

Barbell Drag Curl: The Barbell Drag Curl is an exercise that can be used to complement or as an alternative to Alternating Dumbbell Curls. This exercise targets the same muscles in the arms as Alternating Dumbbell Curls, but it works them in a slightly different way. Instead of alternating arms, the barbell is held against the body and dragged up the length of the body. This motion helps to recruit more muscles in the upper arm, resulting in a more thorough workout. Additionally, it also helps to strengthen the core muscles as they need to be engaged to help stabilize the body while performing the exercise.

Opposing Complementary Exercises

In addition to Alternating Dumbbell Curls, there are a number of exercises that can be used to work opposing muscle groups. Here are some exercises that you can add to your workout routine to create a comprehensive exercise plan:

Graphic image of Barbell Lying Close Grip Triceps Extension.

Barbell Lying Close Grip Triceps Extension: Barbell Lying Close Grip Triceps Extension is a great exercise to pair with Alternating Dumbbell Curls. This exercise works the triceps, which are the opposing muscle group to the biceps used in Alternating Dumbbell Curls. It is an effective way to target and strengthen the triceps while allowing the biceps to rest. When performing this exercise, keep your elbows close to your body and slowly extend your arms while keeping your upper arms still. This exercise helps to improve overall arm strength and can help prevent imbalances between the biceps and triceps.

Graphic image of Barbell Lying Triceps Extension.

Barbell Lying Triceps Extension: Barbell Lying Triceps Extension is a great complementary exercise to Alternating Dumbbell Curls as it targets the opposing muscle group. It involves lying flat on a bench with a barbell in your hands. The hands are positioned slightly wider than shoulder width apart and the barbell is lowered behind the head, keeping elbows close to the head. By pushing the barbell back up to its starting position, you are engaging your triceps, which is the opposing muscle group to the biceps used in Alternating Dumbbell Curls. This exercise will help to improve overall upper body strength and stability.

Graphic image of Barbell Standing Overhead Triceps Extension.

Barbell Standing Overhead Triceps Extension: The Barbell Standing Overhead Triceps Extension is a great complement to the Alternating Dumbbell Curls exercise. This exercise targets the triceps muscles, which are the opposing muscle group to the biceps that are used in the Alternating Dumbbell Curls. This exercise can help build strength and power in the triceps, while also helping to stabilize the shoulder joint. When done properly and with proper form, this exercise can help improve overall upper body strength and performance. By working both muscle groups through different exercises, you can maximize your results and get a well-rounded workout.


You ought to at this point be able to carryout alternating dumbbell curls flawlessly. Right now your future phase is to utilize alternating dumbbell curls as a piece of a recurring weight training program to build your Biceps.

References: Wikipedia | |

Pin image for alternating dumbbell curls post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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